Workout of the Day Wednesday April 28th 2021

Strength & Conditioning:

A.) Deadlift (5-3-2-1-1-1)
Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets.  So make appropriate jumps.
B.) 18min. to get as far as possible….
5 Rounds:
5 Toes-To-Bar
5 Wall Balls (30/20lb)

Immediately into;

6 Rounds:
6 Toes-To-Bar
6 Front Rack Lunges 95/65lbs.

Immediately into;

7 Rounds:
7 Toes-To-Bar
7 Front Squats 115/75lbs.

Immediately into;

8 Rounds:
8 Toes-To-Bar
8 Back Squats 135/95lbs.

After that max effort Deadlift, I wanted something fun with low reps to keep you moving… I also wanted something that complimented our posterior chain and core so each section has a slightly harder squat variation. It’s not really meant to be finished, so don’t worry about that last round of 8s. Just get as far as you can and try to keep a steady pace straight through today.

If you’re not super quick on TTB, then today is a great day to do toes above hips or knee raises 🙂


Who doesn’t LOVE a long EMOM!?

36min. EMOM: (6 Rounds)
Min. 1) Plank the entire minute
Min. 2) 15/12 Calorie Row
Min. 3) 1 Round of “Cindy”
Min. 4) 60 Double Under’s
Min. 5) Max DB Russian Twist (30/20lb.)
Min. 6) Rest

*Cindy is:
5 Pull-Ups
10 Push-Ups
15 Air Squats

*If you can not hang with that, you can do 3,6,9.

Booty Crew: Heavy Day

A.) 20 min

10 Heavy Deficit Hip Thrusts (try to add weight each set)

10 Barbell Sumo Deadlifts (try to do these immediately after your hip thrusts)

10e Bent over rows (Wide + Narrow)

B.) 20 min

12-15 Heavy Bulgarian Split Squat

15-20 Side Lying Lateral Plate Abduction

21 set Biceps Curls

C.) 20 min

12-15 Heavy Curtsy Lunges

12-15e Single leg KB RDL

15-20 Single KB Clean & Press (No legs just arms on this one)

Daily D:


Full Body Aesthetics Day 10 Cycle 9: Rest Day

Categories: WOD